• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1a) Front Squat 
  • 8-8-8-8-8-8 (70% of 1 RM) – NB: if you missed the 1st week, then do 6 sets of 4 on 65%, if you missed last week do 6 sets of 6 on 70%.
  • *Rest 90 sec between repeats
  • .
  • then…
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  • 2) Take 15 min to complete the following Ring complex for quality:
  • 1 Muscle-up (scaling – 5 sec neutral hold rings)
  • 5 sec L-sit (scaling – 5 sec tuck sit)
  • 5 sec Hang (scaling – 5 sec tuck hang)
  • 1 skin the cat and return to (scaling – Omit this)
  • 5 sec front lever 1 leg straight (scaling – front tuck lever)
  • .
  • then…
  • .
  • 3) 10 min AMRAP of the following:
  • 2 Burpees
  • 4 Push-up’s
  • 6 Pull-up’s
  • 8 Air Squats
  • .
  • Score = Total Reps
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Keryn taking the minimalistic approach to lifting, no need for ollies or any shoes for that matter.